Recipes · British · Main Courses
Roast Beef
One serving has 340 kcal and 49 g protein, and at least a fifth of a woman's daily need of cobalamin (140%), niacin (104%), pyridoxine (99%), zinc (95%), selenium (86%) and phosphorus (66%). Ready in 55 minutes.
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- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (320 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: beef, celery, gluten
Ingredients
- 200 g Beef top round, raw
- 5 g Olive oil
- 1 g Salt
- 0.5 g Black pepper
- 100 g Beef broth
- 8 g Flour, all-purpose
- 5 g Horseradish, prepared
Method
- Take the beef joint out of the fridge 20 minutes before cooking, pat it dry, and rub it all over with the oil, salt and pepper.
- Preheat the oven to 220 °C (425 °F). Sear the joint in a hot ovenproof pan for 2-3 minutes on each side until well browned.
- Transfer the pan to the oven and roast for 20-25 minutes for medium-rare (an internal temperature of 55 °C/131 °F), longer if you prefer it more well done.
- Lift the beef onto a board, cover loosely with foil and rest for 10-15 minutes before carving; this lets the juices settle back through the meat.
- Meanwhile, pour off most of the fat from the pan, stir in the flour and cook for 1 minute, then whisk in the beef broth and simmer for 3-4 minutes into a smooth gravy.
- Carve the beef thinly across the grain and serve with the gravy and a spoonful of horseradish sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 340 kcal | 16% |
| Carbohydrates | 7 g | |
| Water | 247 mL | |
| Fiber | 0.51 g | 2% |
| Protein | 49 g | 102% |
| Tryptophan | 0.54 g | |
| Threonine | 2.2 g | |
| Isoleucine | 2.2 g | |
| Leucine | 4.1 g | |
| Lysine | 4.5 g | |
| Methionine | 1.3 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.8 g | |
| Valine | 2.4 g | |
| Histidine | 1.8 g | |
| Fat | 13 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.92 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0.36 g | |
| Cholesterol | 124 mg | |
| Calcium | 38.5 mg | 4% |
| Copper | 0.12 mg | 13% |
| Iron | 5.3 mg | 30% |
| Magnesium | 30 mg | 10% |
| Manganese | 0.14 mg | 8% |
| Phosphorus | 462 mg | 66% |
| Potassium | 694 mg | 15% |
| Selenium | 47.2 µg | 86% |
| Sodium | 893 mg | |
| Zinc | 7.6 mg | 95% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 14.5 mg | 104% |
| Pantothenic acid (vitamin B5) | 0.76 mg | 15% |
| Pyridoxine (vitamin B6) | 1.3 mg | 99% |
| Folate (vitamin B9) | 27.6 µg | 7% |
| Cobalamin (vitamin B12) | 3.4 µg | 140% |
| Choline | 133 mg | 31% |
| Vitamin A | 6.1 µg | 1% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin D (D2 + D3) | 2 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 6.9 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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